Ergonomic Quilters Faq

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========== ERGONOMICS FOR QUILTERS -- FREQUENTLY ASKED QUESTIONS ==========

This FAQ is maintained by Nellie Pennington (Nellie.Pennington@coat.com).
Contributions are welcome.

Last modified April 26, 1994

Topics covered in this FAQ:

-- Workspace planning
-- Quilting safety
-- Carpal tunnel syndrome and other repetitive strain injuries (RSIs)
-- Exercises
-- Resources

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WORKSPACE PLANNING:

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To avoid back pain the surface at which you are working should be high
enough so that you can carry out the required activity (such as cutting
out quilt pieces) in your preferred position without  having to hunch
over or streetch your arms and shoulders uncomfortably high.

There is no precise height that will be comfortable for all people nor
any single surface height that an  individual requires. Tall people work
more comfortably at high counter our table tops, short people at lower
surfaces.

As a rough guideline, however, try for a work surface which allows you
to have your arms at the side of your body with your elbows bent and your
fore arms angled slightly downwards. The surface is too high if your fore
arms are angled upwards and too low if your hands are more  than a couple
of inches above the wor ksurface.

I am 5'4", and for me a work surface of 36 to 40 inches will do, but 39
inches is just right.

If the height is right  youshould be able to work comfortably for hours
if you are careful to do small shoulder and back exercises, like
shrugging your shoulders, turning your head from side to side, and
twisting fron the waist  a couple of times an hour.

This is based  on my own experience (chronic back pain) and from doing
some ergonomic design. Now I cut quilt pieces when my back is not up to
anything else.

Diane Routt (rapunzel@zikzak.apana.org.au)

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The book _The_Motion-Minded_Kitchen_ by Sam Clark has a chart for
determining the best height for a kitchen counter.  Probably the best
height for a cutting table would be similar.

Stand straight, wearing your usual shoes.  Hold your arm so that your
forearm is level (parallel with the floor).  Have someone measure the
distance from your elbow to the floor.

The most comfortable height for a counter is the measured distance
minus 3" (about 8 cm for people in the real world).  Too low a work
surface causes back and neck ache.  Too high causes arm and shoulder
ache.  (Of course, if two or more people use a kitchen, you negotiate.
Cutting tables may be shared less often.)

I'm taller than average and my measurement is 42", so a good height
would be 39".  My kitchen counter is 36" and my cutting table is lower,
so no wonder my back hurts.

For reference, the Nancy's Notions catalog has a cardboard cutting
table that is available in heights of 34" and 40" (for the same
price!).  Presumably the legs could be trimmed.

Carol Botteron (botteron@gnu.ai.mit.edu)

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QUILTING SAFETY (No joke!):

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All the postings about rotary cutters, tables, etc. made me wonder if
my way of cutting is totally off the wall or just different.  I sit at
a regular-height table and cut across instead of up-and-down.  Since my
ruler lays across the mat, I can lean on the whole length of it (not a
*real* long length, though) with my forearm.  Then I can cut across the
top edge of the ruler with my right hand.  I haven't had problems with
the ruler shifting.  Are there any reasons not to cut this way?  Would
this way help those people with back problems, arthritis, etc.?

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Are there reasons for not cutting across instead of up and down?

                        YES!!!!!!!

The 1-inch scar on  my  left hand is one of those reasons.  It is MUCH
safer to cut away from you than to cut across.  It's amazing how fast
that little bugger will slip off the ruler into all that soft flesh.
Took 6 stitches.  Totally gross.

Phyllis Post (ppost@mcs.capital.edu)

-------------------------

Also the deformity of my little finger, left hand nail- unfortunately they
can't stitch fingernails.  Actually, I was lucky it hit the nail, otherwise
it might have hit bone.

Gross, I know, sorry.

Denise_Sobering@nih.gov

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CARPAL TUNNEL SYNDROME AND OTHER REPETITIVE STRAIN INJURIES (RSIs):

There's been a lot more attention given recently to RSIs, as more information
becomes available.  There are various types of RSI, including tendinitis
(swelling of the tendons in the arms/hands), carpal tunnel syndrome
(compression of the median nerve as it passes through the "carpal tunnel"
in the wrist), thoracic outlet syndrome (an RSI which involves nerves
in the neck and upper back) and others.

Symptoms include:  "puffy" or painful arms or wrists, tingling in the
fingertips (thumb and first two fingers are indicators of carpal tunnel
problems; tingling in the ring fingers and pinkies of ulnar nerve
problems); burning sensation on the palms, backs, or sides of the hand;
numbness or tingling at night.

If you've got aches or pains in the arms or hands that don't go away
within a week, SEE A DOCTOR!!!  Osteopaths, physiatrists (who specialize
in rehabilitation medicine), and physical therapists may be espcially
helpful and more experienced than your general practitioner in dealing
with RSI.

Any repetitive motion can cause eventual damage, unless care is taken.
I've seen a lot of information lately suggesting that problems with the
hands can have their "roots" in neck and back tension.  One thing to
remember is that if you are doing something repetitive, and not moving
large muscle groups, you may be depriving the smaller muscles and
extremities of an adequate blood supply.  Short breaks (2-3 minutes
every 15-30 minutes) can make a BIG difference, by restoring normal
blood flow to the affected areas.  (I like to think that quilting
offers a lot of chance to move around and do different things --
reading, planning, cutting, piecing, pressing, quilting or tying --
so I can change what I'm doing if I start to get tired!)

Some carpal tunnel and tendinitis sufferers have gotten relief from
using vitamin B6 (see following articles and warnings).  Using ice
packs when arms or wrists are especially puffy or painful can help, as
can anti-inflammatory drugs (ibuprofen or aspirin).  Contrast baths
for your hands (alternating between hot, hot water and the coldest
water you can stand, several minutes each, repeated several times
ending with cold) may provide instant relief.  Massage therapy,
chiropractic care, exercise, and yoga can help to loosen up the back
and neck muscles.

Nellie.Pennington@coat.com

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EXERCISES:

1.  Place palm of hand on flat surface keeping wrist at righ angle to hand
 . . put weight on the wrist (stretching the forearm muscle) hold for 10
seconds.
REPEAT 6 times.

2.  Make fist with hand and place fist in the palm of the other hand while
holding the arms bent at elbow in front of you . . . push (isometrically)
holding for 10 seconds.
REPEAT 6 times.

3.  Hold arm out straight in front and, with opposite hand, grasp fingers
of outstretched hand from the top and pull gently back.  Hold 10 seconds.
REPEAT 6 times.

Of course these should be repeated for the opposite hand.  The suggestion is
that these exercises should be done three times per day if  heavy keying, two
times per day if light keying.  Also use these exercises when doing marathon
quilting.

If pain is intense, as it can be, use Ibuprofen, ice the area thirty minutes to
reduce swelling.

Carolin Rouse / Sandra Engle

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For the last 7 weeks I have been doing specific exercises prescribed by
a chiropractor years ago for my upper and lower back.  It amazes me
every time I restart them that they do work!  (Duh)  It doesn't hurt me
anymore to stand at the sink doing dishes, and I find sitting at the
machine or cutting fabric at any angle more comfortable.

Gail.Hall@mail.trincoll.edu

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I can tell you about a great book for back pain.  It's called _Oh My
Aching Back_.  I don't remember the doctor's name who wrote off hand
but most bookstores have it or can get it.  I must know 6-8 people who
have found relief from back pain using these exercises.

Sharon (cdan@cie-2.uoregon.edu)

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TOOLS:


FROM AN ARTICLE IN QUILTER'S NEWSLETTER MAGAZINE, March 1994:

Carol Crowley, who suffers from rheumatoid arthritis, reports that
she finds an older Air-Electronic model Elna the best sewing machine
for her.  "The threading set-up and bobbin doodad are easy for me to
manage.  The electronic maximu-speed control allows me to stitch slowly
so I can safely and precisely maneuver fabric even when my fingers are
stiff and sore."  She also recommends using a longer needles and pins
(easier to handle), uses a needle grabber, and keeps two different
size thimbles "to accommodate those puffy-finger days".

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FROM THE PACKAGE INSERT FOR HANDEZE GLOVES:

  A comfortable way to reduce _Hand Stress_, _Cramping_, and _Pain_
associated with general craft activities. Also ideal for computer users.

  User Proven to produce relief from: Hand Fatigue, Arthritis,
Tendonitis, Carpal Tunnel Syndrome, Continuous Motion Syndrome.

  Developed by New England Therauputic Research Group.
  Berroco,
  Uxbridge, MA 01569

  How the Handeze Craft Gloves work.  The Handeze Craft Gloves are a
comfortable way to reduce Hand Stress, Cramping, and Pain associated
with general craft activities. These craft activities include knitting,
quilting, handcraafts, crocheting, sewing, weaving, cross-stitich,
needlepoint, and hobbies of all kind[sic]. These gloves are also ideal
for computer users.

  Although Handeze Craft Gloves are not a cure, these gloves are user
proven to allow craftspeople to extend the use of their hands before
being stopped by hand or wrist pain.

  Developed by the New England Therapeutic Research Group, the Handeze
Craft Gloves treat hands and wrist with three ancient pain relievers:
SUPPORT, HEAT AND MASSAGE.

  SUPPORT: The form fitting "hugging design gives SUPPORT tp the flesh
and muscle structure of the hand and wrist.  Support hose have been
recommended by doctors for everything from aching feet to poor blood
circulation. Handeze Craft Gloves do for the hands what support hose do
for legs.

  HEAT: By merely putting on these nonrestrictive gloves, body HEAT is
retaind with the Med-a-Likra process, raising the blood temperature in
the wrist, hands and fingers. Heat has been proven effective for
relieving aches and pains from tired and sore muscles for years.

  MASSAGE: The gloves 4 way stretch material, Lycra, reacts to each
movement, producing an automatic massaging effect. The more you work,
The more they MASSAGE.

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HANDEZE gloves are available, for about $20/pair, from:

Patternworks, P.O. Box 1690, Poughkeepsie, NY 12601 (1-800-438-5464)
Dome Publishing, 800-432-4352 / 401-738-7900 / 401-732-5377 (fax)

I've also seen them at various craft, sewing, and quilting stores.

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RESOURCES:

Books/Magazines:

The Carpal Tunnel Syndrome Book, by Mark Pinsky.  Published by Warner Books
(ISBN 0446-36527-0) $5.99 USA $6.99 Canada.  A good general introduction to
RSIs and CTDs. It does not dwell on computer-associated RSIs but includes
a whole range of injuries from various professions.

Pain Erasure: The Bonnie Pruden Way.  Published by Ballantine Books,
New York, 1982), ISBN 0-345-33102-8 (paperback).  This book shows how
you can treat yourself and others using myotherapy, with specific
guides to treating hand, arm and other pain, using pressure on
specified trigger points, followed by stretching exercises.  Gives some
dramatic examples of speed of cure for other disorders, but these
should not be taken as indications of the speed of recovery from RSI.

CTD NEWS (Cumulative Trauma Disease)
For the last two years, CTDNews has been publishing the latest information
on preventing CTDs and RSIs, including carpal tunnel syndrome.  To order
the '92 volume, the cost is $95.  For a sample of CTDNews, or to subscribe
or order a back issue, phone 1-800-554-4283.  Some topics covered in prior
issues: data-entry workstation design,  exercises to fight CTDs, avoiding
CTDs of neck/shoulder, carpal tunnel syndrome & double crush syndrome, and
tallying costs of CTDs in North American industry.

Organizations:

The American Carpal Tunnel Syndrome Association is a nonprofit organization,
based in Michigan, that has a technical Advisory Board consisting of six
physicians. The basic annual membership fee of $30 gets you a Carpal Tunnel
Syndrome Information Kit and a quarterly newsletter. Send your name, addres,
phone number, and a check or money  order made out to ACTSA, or just a request
for more information, to P.O. Box 6730, Saginaw MI 48608.

Mail groups:

SOREHAND is an international listserv list for people dealing with
repetitive strain injuries.

  To subscribe to SOREHAND:
  Send e-mail to the LISTSERV address <LISTSERV@UCSFVM.UCSF.EDU>
    Subject: <leave blank>
    Message Text:
      SUBSCRIBE SOREHAND your name.

Two other listserv lists which may be of interest are
  C+HEALTH      Health effects of computer use
  FIBROM-L      Fibromyalgia and fibrositis

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